The Keto Diet

The Ketogenic (Keto) Diet is one of the most popular diet of
recent years. It consists of eating high fat, moderate protein, and low carbs. Although
it seems like the current fad, it was originally developed in the 1920s as a
way to mimic fasting to treat patients with epilepsy. Since then, there have
been promising results in treating conditions such as obesity, type 2 diabetes,
metabolic syndrome, heart disease, high blood pressure, polycystic ovarian
syndrome, among many other conditions. The diet may have some notable health benefits;
however, it is not without risks or the right choice for everybody. As always, consult
the appropriate professionals before making a big dietary change. We will
explore the science and the metabolic mechanisms behind the Keto Diet, the
general guidelines, and whether or not this type of diet might be the right fit
for your health needs and lifestyle.

Background on Metabolism

To understand the mechanisms behind the Keto Diet, we need
to first define how the body creates, uses and stores energy a.k.a. the
metabolism. Metabolism is a group of chemical reactions that take place within
the body’s cells for the use of energy. It is essentially the body’s process of
converting food into energy to be utilized in our muscles, cells, nerves, blood
vessels, lungs, stomach, and heart.

There are three forms of energy which all serve complementary
but distinct roles: carbohydrates, proteins, and fats. First, carbohydrates are
the fast, most readily available source of energy to the body. When they are
digested, it becomes broken down into glucose and activates the release of
insulin. Insulin is a hormone found in the
pancreas that is responsible for getting glucose into the bloodstream and storing
excess into the muscles and liver called glycogen). Next, proteins are a less
accessible form of energy that help with satiety. They are the building blocks for
muscle tissue and cells, aid in the immune system and cell turn over. Finally,
fats are essential for cell growth, insulation for temperature regulation, and act
as stored energy for future use (unused, excess glycogen eventually turns into
fat). When there is excess energy, it becomes stored as fat in the form of
triglycerides. Triglycerides are made up three fatty acid molecules with an adjoining
alcohol molecule, glycerol. They are the foundation of lipids, fatty organic
compounds.

What is the Keto Diet and How Does It Affect the Metabolism?

The Keto Diet is a low-carb, moderate protein, high-fat diet
– the inverse of the average high carb diet. The ratios of the macronutrients tend
to vary on the fat and the protein amounts (depending on individual goals, such
as building muscle or losing weight) but the carb amount always remains very
low. The typical ranges are between 55%-75% healthy fats, 15%-35% proteins, and
5%-10% carbs. Ketogenic-friendly foods and beverages include: natural fats, seafood
and meat, vegetables that grow above ground, cheese, eggs, water, black coffee,
and tea. Foods and beverages to avoid include starches and simple sugars.

The emphasis on low carbs is very important because it allows
the body to use up all the glucose and glycogen stores (in the liver and muscles)
and enter ketogenesis. Ketogenesis is the
process of turning fat stores, as opposed to carbohydrates, into the main
energy source. The liver produces
ketones and breaks down fatty acids from triglycerides after all the glucose and
glycogen are used up. This means that
triglycerides and LDL cholesterol lower while insulin and hormone sensitivity
increases.

To note, eating low carbs has some benefits, but it may deplete and deprive the body of essential electrolytes, such as sodium, potassium, magnesium, phosphorus, and zinc which are important for cell function and body regulation. There are electrolyte solutions and supplements to main healthy levels within the body.

Who Might Benefit from the Keto Diet and Who Should Avoid
It?

Because the Keto Diet helps the body become fat-adapted and more efficient at burning fat for fuel, it can help with weight loss, LDL cholesterol, insulin resistance, and hormone irregularities. It can help treat obesity, type 2 diabetes, metabolic syndrome, heart disease, high blood pressure, polycystic ovarian syndrome, epilepsy, and potentially many others.

This diet may not to be the best fit for the following groups
of individuals who have/are: a history of eating disorders, Crohn’s Disease, vitamin
and mineral deficiencies, young athletes (they need carbs for high-intensity
sports), a hyper-sensitivity to cholesterol, kidney or liver complications,
type 1 diabetes, high blood pressure, pregnant/nursing
women, taking medications (discuss it with your doctor first).

Like with any other diet program,
it is important to factor in one’s medical history and concerns, goals, and
lifestyle before diving into a major change. The Keto Diet shows promising
results for many people, but understanding your individual needs and risk
factors nets the best, healthy results!